Find a quiet and comfortable place to sit or lie down.
Gently close your eyes and begin to focus on your breath.
Allow yourself to be present,
Letting go of the day and preparing your body and mind for rest.
Take a deep breath in through your nose,
Filling your lungs completely,
Hold for a moment and then slowly exhale through your mouth,
Releasing any tension.
Let's repeat that three times.
Inhale deeply through your nose,
Hold and exhale,
Feeling your body soften.
Inhale again,
Fully and deeply,
Hold and exhale,
Letting go of any stress.
And the last time,
Breathe in deeply,
Hold and release,
Feeling a sense of calm wash over you.
Now bring your attention to your body.
Begin with your feet,
Notice how they feel.
Are they tense?
Just relax them.
Let your ankles and heels soften and slowly move your attention upwards.
Relax your calves and knees.
Allow any remaining tension to melt away from your thighs and hips.
Feel them grow heavier and sinking into the surface beneath you.
Now bring your awareness to your stomach and lower back.
Soften the muscles here,
Releasing any tightness.
And with each breath,
Let your belly rise and fall gently.
Rise and fall gently with every exhale.
Let your chest relax,
Feeling your heart beat slowly and calmly.
Soften your shoulders now,
Letting them drop away from your ears.
Relax your arms,
Your wrists and your fingers.
Bring your attention to your neck and jaw.
Soften your throat and release any tension in your jaw.
Let your face relax now,
Around your eyes and forehead.
Your entire body is now relaxed and at ease.
Take your attention back to your breath and just notice the rise and fall of your chest as you breathe naturally.
If your mind wanders,
Gently bring it back to the breath.
And with each inhale,
Imagine you are filling your body with peace.
And with each exhale,
Let go of anything that no longer serves you.
Release any worries from the day.
Feeling calm and breathe out tension.
Breathe in relaxation and breathe out stress.
Now as you continue to breathe gently,
Repeat this silently to yourself.
I am calm.
I am at peace.
I am ready for rest.
I am calm.
I am at peace.
I am ready for rest.
Picture yourself sinking deeper into relaxation.
You are fully at ease,
Surrounded in this peaceful energy,
Ready to drift into a restful sleep.
Allow yourself to rest here for as long as you need and when you are ready,
Just really gently bring yourself back to the room,
Knowing that this peace that you have created is always within you.
Simply let yourself be.
There is no rush.
You are ready now for a night of deep and restful sleep.
You are calm.
You are at peace.
You are ready for rest.
